TUESDAY 5.10.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Hang Power Snatch + Hang Squat Snatch 3-3-3-2
1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 6/10 RPE
1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 6.5/10 RPE
1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 7/10 RPE
1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 1 Hang Snatch @ 7.5/10 RPE
2: Metcon (Weight)
Hang Squat Snatch 4×1
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 9/10 RPE
1 Hang Snatch @ 9.5/10 RPE
MC: “Man in Black” (Time)
100 Double Unders
25 Strict Handstand Push Ups
100 Double Unders
25 Strict Handstand Push Ups
100 Double Unders
TARGET SCORE
Target Time: sub 7 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want this workout to be at a fast pace. Reps are set to where they can all be completed at a fast cycle rate! Control the pace early on and keep movements smooth for a steady breathing pattern. First 2-3 minutes should be aggressive but not all out pace, and then we try to maintain or consistently improve through this faster workout!
How it should Feel: MUSCLE ENDURANCE! Your shoulders will be fatigued here. Stay steady and push though!
WORKOUT STRATEGY & FLOW
Double Unders: Smooth unbroken sets here is the goal! Managing your shoulder fatigue by having big wrist action and minimal lost movement is the aim!
Strict Handstand Push Ups: We want to keep as big of sets as possible without going to failure. Break before you are near failure but limit rest!
SCALING (AKA 45+ Masters Rx)
The SCALING aim should allow for finishing near the target time
Scaling option to finish near the target score:
75 Double Unders
15 Strict Handstand Push Ups
75 Double Unders
15 Strict Handstand Push Ups
75 Double Unders